Improving Heart Health Through Lifestyle Changes

Cardiovascular disease is one of the leading causes of death in Singapore, with approximately 23 people dying from cardiovascular diseases daily. Heart-healthy lifestyle habits are your best defense against heart diseases such as heart diseases, heart attacks and strokes.

Here are some habits you can pick up for a healthier heart:
 

Stop Smoking

One of the best things you can do to improve your heart health is to stop smoking and if you are not a smoker, try your best to stay away from secondhand smoke. Cigarettes contain a multitude of harmful chemicals such as tobacco that damages your heart and blood vessels. Smoking cigarettes also lowers the oxygen in your blood which raises your blood pressure and heart rate. The good news is that your risk of heart disease starts to drop as soon as a day after quitting.
 

Eating a Healthy Diet

A healthy diet can provide numerous benefits and is one of your best weapons to fight heart disease. The food you eat can affect your weight, blood sugar levels, blood pressure and cholesterol. A heart-healthy diet includes vegetables and fruits, beans and other legumes, lean meat and fish, low-fat dairy foods, whole grains and healthy fats.
 

Get Physically Active

Get up and move around more. Not only can exerciser help improve your mental health, it can also help improve major risk factors that contribute to heart disease, such as high blood pressure, diabetes, obesity and unhealthy cholesterol levels.
 

Maintaining a Healthy Weight

Consuming too much cholesterol and not getting enough physical activity can increase your risk of becoming overweight or obese. Even a modest weight loss can help reduce your risk of cardiovascular diseases by reducing your blood pressure and cholesterol which plays a part in your heart health. You can take steps to maintain a healthy weight with a healthy diet, controlling your calorie intake and being physically active.
 

Control Your Cholesterol

Studies have shown that lowering low-density lipoproteins (LDL, or bad cholesterol) reduces your risk of cardiovascular death, heart attacks and strokes, and the need for interventional cardiovascular procedures.
 

Reduce Your Blood Sugar

High blood glucose from diabetes can damage your blood vessels and overtime, this damage can lead to heart diseases. If you are suffering from diabetes, you are recommended to go for regular medical checkups to keep your blood sugar under control.
 

Heart Disease: Why it Matters

In Singapore, 21 people die from cardiovascular disease every day. In 2021, cardiovascular disease accounted for 32% – or around one in three – of all local deaths. Dr. Gerard Leong discusses this topic and more in the article below.
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The heart is one of the most important organs in the human body. Located in the chest on the left, the heart pumps blood throughout the body via the circulatory system, supplying oxygen and nutrients.

A healthy heart is essential to good health. In fact, a healthy human heart beats about 100,000 times a day, with an average adult’s heart beating about 60 to 80 times per minute.

Cardiovascular diseases (CVD) is a term that houses all conditions that affect the heart and blood vessels.

Empowering Yourself with Knowledge

This resource provides information about heart health, including:

• Importance of Heart Health: Understand the importance of maintaining your heart health.
• Common Heart Disease: Learn about the different types of common heart diseases and their characteristics.
• Key Risk Factors: Explore various modifiable and non-modifiable risk factors that may leave you susceptible to heart disease.
• Ways to Improve Heart Health: Learn about lifestyle factors and preventive measures to minimize your risk of heart disease.

What is Heart Health?

Heart health is the overall well-being of your cardiovascular system, which consists of your heart and blood vessels. It encompasses the prevention, diagnosis, and management of conditions that affect the heart and circulatory system, collectively known as cardiovascular diseases (CVDs). A healthy heart functions to efficiently pump blood throughout your body, delivering oxygen and nutrients to your organs and tissues. It is important to maintain good heart health for your overall well-being and longevity.

Importance of Heart Health

• CVDs are a leading cause of death globally, making heart health crucial for overall health.
• Poor heart health can lead to various cardiovascular diseases (CVDs), including heart attack, stroke, heart failure, and arrhythmias.

What Causes Heart Disease?

Heart disease is caused by a complex interplay of factors, including:

• Non-Modifiable Factors: Age, gender, ethnicity, family history, and inherited genetic mutations.
• Modifiable Factors:
  • Lifestyle: Diet, physical inactivity, smoking, and alcohol consumption.
  • Health: Pre-existing conditions (i.e., diabetes), obesity, high blood pressure, high cholesterol

Symptoms of Heart

Disease Heart disease symptoms vary depending on the type of heart disease. However, some general signs and symptoms include:

• Chest pains
• Shortness of breath
• Heart palpitations
• Fatigue
• Nausea or vomiting
• Dizziness or light-headedness

Important Note: These symptoms may also be indicative of other health conditions. Speak to our Specialists today for a proper evaluation and diagnosis.

Common Heart Diseases in Singapore

• Coronary Artery Disease is the most common heart disease and happens due to blockages in your coronary arteries.
• Heart Arrhythmias are irregular heartbeats, which can be too fast (tachycardia), too slow (bradycardia), or irregular.
• Hypertension, also known as high blood pressure, can lead to serious complications like heart attacks, strokes, and kidney disease.
• Congenital Heart Disease are heart defects present at birth due to abnormal heart development during pregnancy.
• Heart Failure occurs when the heart muscle is weakened or damaged and can't pump blood effectively to meet the body's needs.

Improving Heart Health

Here are some helpful ways to improve your heart health:

• Eat a heart-healthy diet with an emphasis on fruits and vegetables while limiting your intake of fats and sodium.
• Engage in regular physical activities with at least 150 minutes of moderate activities or 75 minutes of vigorous activities.
• Achieving a healthy weight and maintaining a healthy body mass index (BMI).
• Quit Smoking and avoid tobacco use
• Learn ways to manage your stress as chronic stress may contribute to heart disease.